Tuesday 21st, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch, run/jog 200 meters
25 jumping jacks


Metcon:
10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups

note- If push-ups are easy for you, weight your back down or do dynamic or plyometric push-ups. These will be a lot harder for you. The second link offers many different variations if you want to challenge yourself.  If you're one still having trouble with push-ups, no worries, use knees for assistance.  Your strength will come. 

plyo push-up
http://www.youtube.com/watch?v=rGkJZoycSr8

side to side/dynamic push-up
http://www.youtube.com/watch?v=YS2agrYPFTg


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch/work on shoulder mobility
400 meter jog, 20 mountain climbers

Strength:
Bench Press
Take 10-12 minutes to find your 3RM
Rest 5-10 warming up your arms and chest
Then...


Metcon:
10 Minute AMRAP-as many rounds as possible
5 Ring Dips or Standard Dips
10 Anchored Sit-ups
25 single unders

After Burner:
Max Distance
Grab a dumbbell or a plate, extend overhead and take off on a walk.
I want this to be heavy. No need to walk a half mile, just heavy enough to make your carry rough.  Get outside and show off your dedication. Take advantage of this amazing weather. 

Post weights and times.